Published:
Jun 3rd 2022
by 
Nutritionally reviewed by 
Last updated: Sep 21st 2025
This recipe for scrambled egg whites offers a light and fluffy breakfast option that is both nutritious and versatile. By focusing on the egg whites, you can enjoy a dish that is lower in calories while still being packed with flavor, thanks to the addition of garlic, scallions, and red chili peppers. Perfect for brunch or a quick weekday meal, these egg whites can be customized with your favorite vegetables or served alongside keto toast for a satisfying start to your day.
This recipe for scrambled egg whites is a delightful blend of flavors that elevates your breakfast experience. It's quick and easy to prepare, making it perfect for busy mornings or leisurely brunches. Plus, its versatility allows you to customize it with your favorite vegetables or serve it alongside toast for a satisfying meal.
Key nutrients
- Protein: from egg whites — Supports muscle maintenance and helps keep you full.
- Vitamin C: from tomatoes and red chili pepper — Supports immune function and antioxidant protection.
- Potassium: from tomatoes and scallions — Helps regulate fluid balance and nerve signals.
- Healthy fats: from olive oil — Contributes to heart health and aids absorption of fat-soluble nutrients.
- Phytonutrients: from garlic, scallions, and chili pepper — Provide plant compounds that may support overall wellness.
Why it matters
- High-protein breakfasts may help with satiety and energy throughout the morning.
- Vegetables add fiber, vitamins, and color for a more nutrient-dense meal.
- Low in cholesterol due to the absence of egg yolks.
Balance & portion
Aim for a balanced plate (vegetables, protein, smart carbs). Choose portions that fit your needs.
What to watch
- Sodium — Soy sauce adds salt; use reduced-sodium versions if needed.
- Added fat — Olive oil increases fat content; use the recommended amount for best results.
Make it even better
- Add more vegetables like spinach or bell peppers for extra fiber and nutrients.
- Use low-sodium soy sauce to reduce salt intake.
- Serve with whole grain toast or greens for a more balanced meal.
- Add fresh herbs for flavor without extra salt or fat.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- Harvard T.H. Chan School of Public Health — How to choose healthy fats - For insights on healthy fats like olive oil.
- CDC — Sodium - For guidance on sodium in the diet.
Best fit
- Low Fat: Uses only egg whites and minimal oil, making it low in fat.
- Low Cholesterol: Egg yolks are omitted, reducing cholesterol content.
- Ovo Vegetarian: Contains no meat or fish, only eggs and plant-based ingredients.
- Gluten Free: No gluten-containing ingredients are used.
Use with caution / avoid
- Sodium: Soy sauce adds sodium; those limiting salt should use caution.
- Low Residue/Low Fiber: Tomatoes and scallions add fiber; may not suit strict low-residue diets.
Helpful modifications
- Use low-sodium soy sauce to reduce sodium content.
- Omit tomatoes and scallions for a lower-fiber, gentler option.
- Swap olive oil for a spray to further reduce fat if desired.
- Add spinach or bell peppers for extra vitamins and fiber if tolerated.
Pair with: Whole grain toast or a side of mixed greens for added fiber and balance.
General nutrition information only; verify labels and consult a healthcare professional for personal advice.
References
- CDC — Salt - For sodium intake recommendations and considerations.
Contains: egg, soy, wheat/gluten.
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Egg
Where it appears: Egg whites.
Swap: Use a plant-based egg substitute designed for scrambling.
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Soy
Where it appears: Soy sauce.
Swap: Use coconut aminos or a soy-free seasoning sauce.
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Wheat/Gluten
Where it appears: Soy sauce (unless labeled gluten-free).
Swap: Choose gluten-free tamari or coconut aminos.
Notes are based on the listed ingredients; always verify brand labels and local regulations. Swaps may require adjusting cook time and steps; the original recipe isn’t tailored to substitutions.
References
- FDA — Food Allergies - Used for identifying major allergens in US food labeling.
Clean
- Wash hands with soap and water before handling eggs or other ingredients.
- Clean all utensils, bowls, and surfaces before and after preparing this recipe.
- Rinse fresh vegetables like scallions and tomatoes under running water.
Separate
- Keep raw egg whites away from ready-to-eat foods to avoid cross-contamination.
- Use a clean bowl for separating egg whites; discard shells immediately.
Cook
- Cook egg whites until they are fully set and no longer runny.
- Scrambled egg whites should reach a temperature of at least 160°F.
Chill
- Refrigerate leftovers within 2 hours of cooking to prevent bacteria growth.
- Store cooked egg whites in a sealed container and use within 3–4 days.
References
- Egg whites create a light, fluffy scramble that lets added veggies and spices shine through in flavor.
- Whisking egg whites before cooking traps air, helping achieve a tender and airy texture.
- Scrambled egg whites pair well with bold flavors like garlic, scallions, and chili peppers.
- Removing the yolk makes this dish naturally cholesterol-free and quick to cook.
Name & origins
Scrambled egg whites are a simple, globally enjoyed breakfast, popular for their versatility and light texture.
Ingredient spotlight
- Egg whites: Provide structure and a mild base for savory add-ins.
- Scallions: Add fresh crunch and subtle onion notes to the dish.
- Red chili pepper: Brings a gentle heat and vibrant color contrast.
Technique tidbit
Cooking over low heat prevents rubbery eggs by allowing proteins to set gradually, keeping the scramble tender.
Before you start
- Gather all ingredients and equipment for this recipe to streamline cooking.
- Ensure your non-stick frying pan is clean and ready for use.
- Use fresh egg whites for the best texture and flavor.
During cooking
- Watch for the garlic to turn golden for optimal flavor release.
- Look for the egg whites to become opaque and slightly fluffy.
- Avoid overmixing to maintain a light and airy texture.
- Cook in batches if necessary to prevent overcrowding the pan.
Make-ahead & storage
- Prepare the egg whites mixture ahead and store in the fridge for up to 24 hours.
- Reheat gently on low heat, adding a splash of water to refresh texture.
Common mistakes
- Overcooking leads to rubbery eggs → Cook until just set and remove from heat.
- Using too much liquid makes them watery → Stick to recommended amounts for best results.
Serve with
- Whole grain toast or avocado toast for a hearty base.
- Mixed greens salad with a light vinaigrette for freshness.
- Salsa or hot sauce for an extra kick of flavor.
Toppings & textures
- Chopped fresh herbs like cilantro or parsley for brightness.
- Crumbled feta or goat cheese for creaminess and tang.
Occasions
- Perfect for quick weekday breakfasts or leisurely weekend brunches.
Substitutions
- If you lack olive oil, use avocado oil for a similar richness and a slightly nutty flavor.
- For a dairy-free option, replace soy sauce with tamari to maintain umami without gluten.
Variations
- Add diced bell peppers for a sweeter, crunchy texture and a pop of color.
- Incorporate fresh spinach for a nutrient boost and a vibrant green color in this recipe.
Refrigerate
- Allow to cool slightly, then store in an airtight container.
- Use within 3–4 days for best quality and flavor.
Freeze
- Freezing not recommended; texture may become rubbery upon thawing.
Reheat
- Reheat gently in a non-stick pan over low heat until steaming hot throughout.
- Add a splash of water to help restore moisture if needed.
Repurpose ideas
- Mix into a breakfast burrito with veggies and cheese.
- Add to a salad for extra protein and flavor.
- Egg Whites: The main ingredient providing protein and a light, fluffy texture in this recipe.
- Salt: Enhances the overall flavor of the scrambled egg whites.
- Black Pepper: Adds a mild heat and depth to the dish.
- Smoked Paprika: Contributes a subtle smokiness and vibrant color.
- Olive Oil: Used for cooking, it adds richness and helps prevent sticking.
- Garlic: Provides aromatic flavor and enhances the savory profile of the dish.
- Scallions: Adds a fresh, mild onion flavor and a pop of color.
- Red Chili Pepper: Introduces a spicy kick and vibrant color to the scrambled egg whites.
- Soy Sauce: Adds umami flavor and saltiness, enhancing the overall taste.
- Roma Tomatoes: Brings freshness, moisture, and a slight sweetness to the dish.
Are egg white scrambled eggs good for you?
Yes, scrambled egg whites are good for you. Egg whites are fat-free and contain fewer calories. However, you will also lose beneficial nutrients such as vitamins A, D, E and K and DHA since the yolk is removed. Nevertheless, egg whites contain protein which builds muscle and maintains our muscle mass as we age. In addition to this, since egg whites are cholesterol-free, they are the perfect food to eat if you are currently at risk for heart disease or stroke.
What does scrambled egg white taste like?
Most people see egg whites as an awful bland-tasting food because they lack the creamy yolk. However, you can jazz egg whites up to make them taste better. Beyond the basic seasonings like salt, pepper, garlic powder, and onion powder, you can add feta cheese, spinach, tomatoes, Parmesan cheese, and more to make the scrambled egg whites taste amazing.
Should you beat eggs before scrambling?
Yes, you should always beat eggs with a whisk. It is the only way to end up with soft yet fluffy scrambled eggs. In addition, beating the eggs before scrambling them distributes the seasoning evenly and incorporates air into the eggs.
Do you add water or milk to scrambled eggs?
It depends on how you like your scrambled eggs! If you want your scrambled eggs fluffier, you can add some water. On the other hand, if you wish your scrambled eggs to be creamier, you can add milk.
Why does my scrambled egg go watery?
This can happen for several reasons. For instance, scrambled eggs can be watery when you add milk or water to your eggs without beating your egg mixture long enough. Also, if you use older eggs to make your scrambled eggs, they will be watery. That's because older eggs have extremely watery egg whites. Also, your scrambled eggs will go watery if you add in an excessive amount of watery ingredients like milk, onions, or mushrooms.
Time & Serves
Ingredients
8 Egg Whites
1/4 teaspoon Salt
1/2 teaspoon Black Pepper
1/4 teaspoon Smoked Paprika
1 tablespoon Olive Oil
2 cloves Garlic, minced
3 Scallions, minced
1 Red Chili Pepper, sliced thinly
2 tablespoons Soy Sauce
2 Roma Tomatoes, small dice
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